According to the website www.salary.com, the typical stay at home mom works 40 hours at base pay and 52 hours overtime for a total of 92 hours a week. The website states the job has an earned salary equivalent to $138,095 per year. The stay-at-home mom is the CEO of the household so here are a few tips to keep the business running smoothly.

1. Agenda: Follow a schedule. Your children will find comfort in a routine and you will avoid added stress by knowing what time you need to be ready to walk out the door.

2. Office Hours: Designate a certain time of day to get errands run, emails answered and the house picked up. While you’re at it, make sure a portion of that time is your undivided attention to your family. It’s amazing what 15 minutes of quality time can do even when you think you are too busy to sit down and play.

3. Delegate: No one can do everything by themselves, at least not well. Get the entire family involved to help the household run. Husbands are willing to help but usually need clear instructions on what and how to do it. Chores are win-win tools that will take a task off your plate while teaching children responsibility.

4. Evaluate/Conference: Periodically evaluate how you and your family are doing during the work week. What is working and what needs to change? Brainstorming with your family will give you more ideas on how to make things smoother around the house. And ask your friends what works for them rather than always reinventing the wheel.

5. Vacation Days: Just like in a “real” job, you earn vacation days during the year. Even if it isn’t possible to leave town, get a babysitter and do something for yourself. The entire family will benefit from you being able to relax and recharge.

“The three primary diagnoses in the autism spectrum include autism, pervasive developmental disorder (PDD-NOS) and Asperger’s syndrome,” Dr. Childers explains. “The autism spectrum is called that because it includes a range of complex neurodevelopmental disorders characterized by social and communication difficulties,” adds Jodi Morgan, Clinical Research Liaison and Speech-Language Pathologist with Brooks Rehabilitation. “The spectrum goes from very mild symptoms to very severe symptoms – it is a big umbrella – but many people in the community think of autism in the terms of the most severe,” she adds.

“Males are five times more likely than females to have an autism diagnosis. Researchers are starting to link this to genetics and finding a chromosomal link that is more prevalent in males than females,” says Morgan. She adds that there is a lot of inconsistent literature on the theory that normal baby vaccinations are linked to autism.

“Parents need to be aware of the early normal developmental milestones and note if their child is not babbling or talking on time. It is important to notice if the child starts talking and then stops. Pay attention to a loss of language or social skills as well as repetitive behaviors,” explains Morgan. A hallmark of autism includes a failure to recognize family members as family members and a failure to share frames of reference with other people.

What to do?
If you think that your child has autistic symptoms, Morgan suggests calling your pediatrician and ask for a referral to a specialist.

At Dr. Childers’ pediatric clinic every child who comes through with developmental concerns by the parent is examined by specialists using the adaptive behavior scale. Interestingly, their data is mirroring the national data. “Eighty percent of the children who come in for an autistic screening are not autistic,” says Dr. Childers. “It doesn’t mean that there aren’t issues. There are a lot of things that could be wrong, that are not typical, but it is not autism.”

Visual, spatial and language skills are measured during the evaluation. “We look at receptive language both as rote language and functional language,” says Dr. Childers. “Rote language is language that can be taught: body parts, commands, etc. Functional language can’t be taught, it is when we say to the child ‘put a block on your head,’ or a two step unrelated command set like ‘go and find your shoes and put your cup on the table.’” Functional understanding of language means that the child has comprehension ability.

“Get children in early for therapy – the earlier the better,” says Morgan. “Even if you can’t yet help the child, you can counsel and train the family. And be persistent. You are your child’s best advocate.”

For children younger than three years old, the Early Steps program (Early Intervention) provides a no cost eligibility assessment for children within 45 days of contact. Contact (904) 360-7022. For children ages three to five years, the Child Find program (Crown FDLRS) provides a no-cost eligibility assessment for school-based services. Contact (904) 348-7784. Click here for more info.

Getting sidelined because of an injury is probably the most frustrating thing a runner can face. Many runners adopt the “no pain, no gain” attitude and press on despite an injury. This mentality can be very detrimental. Here is some advice to consider when faced with an injury.

It’s important to note that there are separate strategies for running with an injury and making a comeback after an injury has healed. We will cover both. In both cases, you must monitor your body. Make sure you don’t push yourself too hard; it could mean a longer recovery or even a re-injury. Know your limitations. Know when to run and when not to run. And always discuss your injury with your physician and follow his or her advice.

General guidelines for running with an injury:

1) Dull pain versus sharp pain: While dull aches are typically okay, sharp pains are not. For example, if you have dull ache in your calf, you will probably be okay. However, if you feel a sharp pain in your calf, stop running and walk. Ask yourself this question: “Is running the rest of this run today worth having to take three months off with an injury?” I’ve walked away from plenty of runs to avoid injuries. Remember that it’s always better to rest if it means you can fully recover. Sometimes, an injury that can heal in a week can turn into a three month ordeal if you continue to run.

2) Stick to shorter, slower runs: If you decide to run with an injury, run a shorter distance at a slower pace. If you don’t overdo it, you may not have to face a total shutdown. If you back-off, you can maintain your fitness level and stick to your training schedule. You don’t have to do an endurance run every week to keep up with your training. Every ten days is fine and will keep you on track, but if your body can’t handle it, skip the longer runs altogether. Scale back and remember that something is better than nothing.

3) Know when to power through and when to quit: You might be able to power through certain injuries as long as you take corrective measures on your run and during your cool down, warm up and off time. Many people run through plantar fasciitis if it’s not out of control. Never try to run through a pulled hamstring or calf muscle. It’s better to take time off. Let it heal.

Hitting the Payment Post-injury:
1) Put the past behind you: Forget about your training regimen pre-injury. It’s a new reality. The important thing is to get you back running and rebuilding your endurance. Slow down the pace. Decrease the mileage. Take it easy. Ease into it. Don’t start with five miles if you’ve been running ten; try one mile first. If you feel good, try it again. Set weekly goals and build slowly. You’ll get back before you know it and you can’t rush it. You can do it in minutes too. 10 minutes first week, 20 second week, etc… Don’t do seven miles one day and eight the next. Give your body time to ramp up and see how you feel. If you feel up for an endurance run, only do it one day a week or every 10 days.

2) Don’t make the same mistake twice: When you got injured, what happened? Was it something you did? Were you overtraining? Did you not take enough time to let your body adjust to your regimen? Were you wearing the correct shoes? Remember, shoes can change. If you ramp up in mileage you may need another shoe. Assess if your injury had anything to do with equipment or training regimen. Think about terrain, distance, time, shoes, etc… If you’ve made a mistake and can identify that mistake, make sure not to repeat it.

3) Modify as necessary: Wrap your hamstring for a pulled muscle. Support arches with tape for plantar fasciitis. Try compression socks for calf problems. Talk to the 1st Place Sports staff and ask them what modifications and methods might help you. Chances are we’ve seen it.

4) Know when to say when: If it doesn’t get better, then stop. It needs to feel better, not worse. The “If it doesn’t kill you, it makes you stronger” mentality does not work when it comes to an injury. That attitude could sideline you for good. Take care of your body. Turn off the competitor and get back to the basics. Run to feel good and be fit. Listen to your body and react to it in a timely manner. I tell runners all the time that the number one injury is re-injury.

Doug Alred, owner of 1st Place Sports, contributes a monthly column on running to HealthSource magazine. If you have runnings question for Alred, please email editor@beson4.com.

If you’ve ever worn (or chuckled at) one of those “I run so I can eat” t-shirts, this info is for you! How you eat goes hand in hand with your workout plans and is proven to bring people’s weight loss goals into their grasp more quickly and easily. Try these top 9 strategies from the Fitness Together experts to help you spell double trouble for extra pounds!

1. EAT HEALTHY TO STAY HEALTHY.
Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high blood pressure and heart disease. The most successful weight loss programs provide clear and uncomplicated nutrition guidance via tools such as “this is a healthier choice than that” food graphics.

2. LOSE WEIGHT AT A SAFE RATE.
Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than two pounds (or 1% of total body weight) a week.

3. LEARN HOW TO CONTROL EMOTIONAL EATING.
Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions.

4. CONTROL CALORIES AND PORTIONS.
Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. Nutrition Together uses a special “food-weight” system to help make these calories-in, calories-out calculations quick and easy to do on the fly — so you can still eat the foods you love and lose weight.

5. KEEP A JOURNAL.
Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an Accountability Journal to help you track both eating and exercise choices.

6. WEIGH YOURSELF OFTEN.
Frequent weighing is proven to help clients achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. The Nutrition Together program encourages private, weekly weigh-ins, as well as periodic body fat and waist circumference measurements.

7. EAT SMALL, FREQUENT MEALS.
The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day.

8. CHOOSE THE MACRONUTRIENT CONTENT OF YOUR MEALS WISELY.
The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.

9. INCLUDE STRENGTH TRAINING, NOT JUST CARDIO.
The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Fitness Together offers the ideal combination, (healthy eating advice and exercise) under one roof, with private, personalized one-on-one workouts and nutrition guidance.

Editor’s Note Wes Greer is owner of Fitness Together Jacksonville. Originally from Coffee County, Ga., Wes earned his B.S. in Engineering from Auburn University and worked as a Manufacturing Process Engineer until he decided to return to school. He then attended the University of South Carolina and Vienna School of Economics in Vienna Austria, where he earned an International M.B.A. Wes is a former NCAA athlete and has 15 years of experience as a personal trainer and fitness coach. Through his engineering, management and business experience, Wes has developed a keen understanding of people and how to motivate them. This plays a huge role in how he approaches his business and clients. Wes realizes how success becomes so much easier when you have someone in your corner.

It seems like everyone has their piece of nutrition advice they want to share. From daytime television to supermarket tabloids we are overwhelmed with nuggets of what appear to be nutritional wisdom, but are in fact just witless.

The Dr. Oz television program seems to be a harbinger of several half-truths. Perhaps you have been recently captivated by the promise of raspberry ketones as the key to your weight loss program. A bottle of this supplement averages $20 to $30 but tastes nothing like raspberries. The claim is that the supplement will “cause the fat in your cells to get broken up more effectively and help your body burn fat faster”. Although the show’s pseudo-expert stated there “are no side effects” it can actually increase your heart rate and blood pressure because of its biological action. The truth? There is no convincing human research to support the supplement’s claims. You will find the convenient escape clause “When combined with diet and exercise” which pretty much translates as “Take this, we cannot prove it works – but diet and exercise is always good advice.”

This story repeats itself frequently in today’s marketplace. The nutrition supplement industry is not regulated in the same manner as prescription and over the counter drugs. The effectiveness of a nutrition supplement does not have to be proven before it is sold. Manufacturers can put generic claims like “Supports metabolism” or “Encourages fat burning” on the bottles, without providing any scientific evidence to support the statement. These are referred to as structure and function claims. They are sufficiently vague but strongly enticing. Despite its overall deception, it is perfectly legal. Frustrating, right?

Historically, I recommend very few nutrition supplements. If I do recommend a supplement it is usually an omega three fatty acid, vitamin D, iron or calcium. However, this is only after a thorough review of a person’s typical dietary intake to see what they are missing. I may also recommend a low dose multivitamin with minerals if they are making significant food restrictions. I also talk about ways to include the real food sources of the missing nutrients back into their diets with the hope that the supplement requirement is just short lived.

It is helpful and cost effective to be cynical in your evaluation of nutrition supplements. The best supplements are those that correct a deficiency and are supported by scientific evidence. Check with a Registered Dietitian to see if a supplement is right for you but steer clear of the dietitian that sells supplements. There is a definite conflict of interest in that regard.

My mother has always provided me with a world of comfort. Even now with Alzheimer’s and limited memory, just sitting with her and holding her hand provides a love that I can get from no other.

One of the best gifts my mother gave me was just that fact that she listened to me. She always had a great capacity for listening to whatever I wanted to tell her as she did for each of her five children, her grandchildren and great grandchildren. She listened with love and, when needed, offered her wisdom.

While my mother passed on to me a lot of great life survival skills, I think the best thing she passed on to me was the gift of listening.

There is no one else I would rather talk to or listen to than one of my children. Their thoughts, dreams, questions, rants, raves and details of their lives are vitally important to me. I am so thankful that they share themselves with me.

My daughter Leslie recently sent me the following quote:
“Listen earnestly to anything that your children want to tell you, no matter what. If you don’t listen eagerly to the little stuff when they are little, they won’t tell you the big stuff when they are big, because to them all of it has always been big stuff.”

Happy Mother’s Day to my mother; thank you for being such a loving and listening role model to so many of us.

Is there a child waiting to tell you something?

“If your child is diagnosed with autism, it’s not a death sentence,” says Sara Gomez, mother of seven-year-old Zac. “Once you accept the diagnosis, it’s all about love, persistence and determination. And buckling up for the ride.”
Gomez knows well of what she speaks; Zac was diagnosed with autism at age three. “Think of your journey as a road map. Everyone will get there; some will just take different routes.”

Gomez says that she first noticed differences with her son by age one. “There was nothing alarming, but there were some things that made me wonder,” she remembers. Her pediatrician reassured her that there was nothing wrong and encouraged her to give it time.

Next came the obsession with strollers. Gomez even brought a stroller in for her pediatrician to observe Zac’s fascination. “She told me that he was just being a boy,” says Gomez. “She also told me that I had it in my head that Zac had autism and he didn’t. I cried tears of joy all the way home,” she recalls. Gomez pushed the worries under the rug and she, Zac and her husband Charles moved to Jacksonville.

At a child’s birthday party a friend approached her and asked if Zac had been evaluated for autism. “She told me that she was seeing Zac do things that her own son with autism did,” remembers Gomez, who took Zac to a developmental psychologist and, within two minutes of observing Zac, said that she was fairly sure he was on the autism spectrum.

The official diagnosis: moderate autism. “Trust your instincts as a mom,” urges Gomez.

“Zac never had a vocabulary but he stopped using the few words he did have. He also lost some skills and he stopped making noise,” remembers his mom. Opening and closing doors, flipping light switches and working gears were his big focuses.

“Now ceiling fans are his ultimate obsession,” says Gomez. “He knows where every fan in town is and Lowe’s and Home Depot are his favorite outings.”

Gomez and her husband did a lot of autism research and their first step was to control his diet. “We found that a gluten free diet makes a huge difference for Zac,” says Gomez, though she notes that not all children are affected by such a diet change. Avoiding dairy products also helps. “We’ve also started supplemental treatments with probiotics and vitamins and that has made a humongous difference as well,” she says.

Zac attends speech therapy and occupational therapy at Brooks Rehabilitation. “We were so glad to find Jodi Morgan (Zac’s speech therapist) and have been with her ever since. She is an awesome therapist. We also did a lot of reading and meeting other families with autistic kids,” says Sara. “By the time he was three years old he was in the public school’s early intervention preschool program. That allows him to learn to socialize and start his journey in school.” Applied behavioral analysis (ABA) therapists come to the house once a week to work with Zac; they hope to save enough money for Zac to attend the Jacksonville School for Autism next year where he will receive intensive ABA therapy daily.”

The latest addition to his treatment is a Golden Retriever. “Vega is an autism service dog and she helps Zac with his high sensory needs,” says Gomez. Zac is also a flight risk – he wanders – and Vega helps keep that at bay. “He holds onto her handle and waits for us,” says Gomez. “She is a great companion and stimulates a lot of language for him.”

The Gomez family also has a strong support group of friends who are also living with autism. “It can be hard to be with families who have kids developing normally so you find yourself migrating towards those families with whom you do not have to explain.”

They’ve also created a website, http://www.carlieshero.com. “Carlie is Zac’s three year old sister and Zac is her hero,” explains Gomez. The website is a place for people to go and get information and support regarding autism. “You are overwhelmed at first with the diagnosis – your dreams change in that second,” recalls Gomez. “And gradually you accept and learn to love your child for whom they are and not who you hoped they would be.”

Gomez chooses to focus on the positive with her son. “I have yet to meet a child as happy as my child. He doesn’t have a care in the world.”

Click here to learn more about the autism spectrum.

Now that we have six children, the milestones and moments that grab my heart seem to compound.

Sometimes my head is a blur with the action of their lives.

This week our daughter Leslie safely arrived in Haiti where she will serve on a mission team for the next ten days. Meanwhile Allison (who returned from Uganda two weeks ago) is in a flurry of packing for her move next week to graduate school at University of North Carolina. Our daughter Jennifer and her husband Bill are negotiating the buying of their first home in Nashville. Our daughter Margie is negotiating a good night’s sleep with her night owl little boys. And Mitchell is finishing up the first year of his master’s degree with writing papers, grading papers and surviving on about as much sleep as Margie is getting.

In the midst of these moments, our son Shane is addressing his high school graduation announcements. I can’t wait to see where his next steps will take him. Each of our other children has carved a unique life path; I know that Shane will too.

I was certainly never as adventurous or daring as my children have been with their international travels, following educational dreams and heeding the call to serve those in need. They raise my awareness about so many important issues and I am grateful to them for all that they teach me about grasping life and living it well.

The rate of esophageal cancer is increasing in the United States. “There is an increase of acid reflux in this country which is a result of our culture of ‘super-sizing,’” Dr. Gopal says. “Fifty percent of the U.S. population is obese or overweight based on studies by the Centers for Disease Control. And overeating can cause a significant increase in acid reflux,” he adds.

Chronic acid reflux can then lead to precancerous changes in the esophagus known as Barrett’s Esophagus and, left untreated, can lead to esophageal cancer. Called a silent killer because if left untreated the symptoms can go away as a result of the changes in the esophageal tissue; the patient thinks the problem is solved when, in reality, cancer is silently developing.

Mindy Mintz Mordecai founded the Esophageal Cancer Action Network after her husband died from esophageal cancer. “Most people don’t know that they have esophageal cancer until the day that they can’t swallow,” she says. “Because it is a condition that starts with a precursor, the pre-cancerous Barrett’s Esophagus, it can be cured if found when still in the Barrett’s Esophagus form. That is critical for people to know because our goal is to save lives,” she says.

Symptoms of gastroesophageal reflux disease (GERD) include:
• heartburn or burning in chest
• regurgitation
• chest pain
• nausea after eating
• sour taste in mouth
• coughing, choking or wheezing
• difficulty swallowing,
• hiccups
• belching or burping excessively,
• hoarseness or change in voice
• sore throat
• feeling that food is stuck behind the breastbone.

Mordecai says that in most cases these symptoms are more likely to occur or become worse at night. Symptoms are increased by bending, stooping, lying down or eating and are temporarily relieved by antacids.

While esophageal cancer can occur at any age, screening should be targeted for Caucasian and Hispanic males who are 50 years or older, and who have an elevated body mass index.

“Barrett’s Esophagus can be treated with thermal ablation, photodynamic therapy, cryoablation and endoscopic mucosal resection,” says Dr. Gopal. And according to Lisa R. Bichsel, Director of Marketing – GI Solutions, Covidien, if Barrett’s Esophagus is diagnosed early it can be treated successfully and esophageal cancer can be avoided. “We have treated with more than 100,000 procedures and our ablation technology is safe and effective. It is a treatment that lasts,” says Bichsel. “But it is important to get screened,” she says. Screening methods for esophageal cancer include imaging, barium swallow test, upper endoscopy, endoscopic ultrasound or bronchoscopy.

“We want to prevent esophageal cancer and that is why it is so important to discuss your acid reflux issues with your doctor,” says Dr. Gopal.

Borland-Groover Clinic has been the title sponsor for the Race to the Taste in 2010 and 2011, and they are the title sponsor again this year.

The Taste of St. Augustine, presented by Merrill Lynch, pairs great food with great music and takes place at the St. Augustine Amphitheatre from noon until 8 p.m. St. Augustine’s finest restaurants will feature samples of their signature dishes as they compete for the coveted T.O.St.A. and People’s Choice Awards.

Local and regional musicians will perform on the Amphitheater stage throughout the day.

All proceeds will benefit EPIC Community Services, a community-based non-profit organization licensed by the Florida Department of Children and Families, and created to provide substance abuse prevention, intervention, outpatient treatment and aftercare services.

For more information, please visit www.racetothetaste.org.